Practical strategies to reverse sitting stiffness after a desk job: mobility drills you can do at your desk
I used to leave the office with a stiff lower back and tight hips so predictable that I could set my watch by it. Over time I learned that a few well-chosen mobility drills — the kind you can do without changing out of your work clothes or clearing the conference room — drastically reduced that...
Featured
How to choose the right probiotic for occasional digestive issues: strains, CFU and timing explained
I get a lot of messages from readers asking which probiotic they should buy when they have...
A realistic plan to train for a 5k in 8 weeks if you’re starting from zero fitness
I remember the first time I decided to run a 5K: I could barely jog to the end of my street without...
Swap these 5 ultra-processed breakfast habits for whole-food options that stabilize blood sugar
I used to reach for convenience every morning: sugary cereal, packaged muffins, flavoured yogurt...
Quick immune-boosting recipes you can make in 20 minutes when you’re short on energy
I keep a small arsenal of fast, nourishing recipes for days when my energy is low but I still want...
How to create a sustainable walking plan that builds to 10k steps without joint pain
I used to think hitting 10,000 steps felt like a magic number reserved for people who lived in...
Meal swaps for reducing bloating: 10 ingredient changes that make a noticeable difference
I’ve spent years helping people simplify nutrition so it actually fits into busy lives — and...
Latest News from Isrmt Co
Mental Health
How to use the 2:2 breathing method to lower acute stress before presentations or meetings
I still remember the first time my hands shook before a short team presentation. My voice felt thin, my thoughts scattered, and for a moment it all felt out of control. Since then I've leaned on simple, repeatable tools to steady my nervous system — and one of the quickest, most reliable is the...
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Mental Health
Beginner’s guide to reducing PM anxiety with a simple evening routine backed by evidence
I used to end my evenings replaying the day's stresses like a bad playlist on loop. Small worries ballooned, sleep felt out of reach, and the next morning arrived as a foggy mess. Over time I built a compact, evidence-based evening routine that slows that anxious loop and helps me sleep more...
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Fitness
What a 20-minute strength routine for busy parents looks like (no equipment, progressive weeks)
I remember the exact evening that pushed me to design a compact, no-equipment strength routine for busy parents: I had just read a bedtime story, wiped up a cereal explosion, and realised I had 20 minutes before the next meltdown. I wanted something effective, simple, and repeatable — not another...
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Wellness Tips
Why your chronic headaches might be linked to hydration and how to fix them in three steps
I used to accept tension and recurring headaches as part of my daily rhythm — a mid-afternoon fog that coffee would only briefly lift. Over time I learned that one of the simplest, most overlooked drivers of chronic headaches is hydration. Not just “drink more water” as a vague prescription,...
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Nutrition
How to plan a 7-day grocery list that cuts sugar and boosts energy without buying specialty foods
I’ve spent years helping people make small, evidence-based changes that add up to real improvements in energy and health. One of the most effective shifts I recommend is cutting excess sugar while keeping meals satisfying — and doing it without buying fancy “health store” products. Below...
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Sleep & Recovery
Can intermittent fasting harm your sleep? Practical tweaks to protect rest while trying time-restricted eating
I started experimenting with time-restricted eating (TRE) a few years ago to improve my daytime energy and simplify meal planning. Like many people, I quickly noticed one unexpected thing: some nights my sleep felt shallower or I woke earlier than usual. That prompted a deeper look into how...
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Nutrition
How to spot reliable supplements: 6 lab tests and labels every buyer should check
Buying supplements can feel like navigating a minefield. Labels promise everything from overnight recovery to brain-boosting magic, while shelves — both online and in-store — brim with unfamiliar brand names and opaque ingredient lists. Over the years I’ve learned that a few simple checks...
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